Please Help With Deads!!

[hesselite]

I just finished doing deads for the first time (145 x 20) and my back is killing me. I assume it's just a weak lower back, but I don't want to injure myself. Can someone please point me to a website with pictures and perhaps a diagram of how to deadlift properly?? At the very least, can someone please explain how to do it properly??

I bend my knees slightly and lean over to where my back is about 30 degrees above the floor, then straighten out.

Should I be bending my knees more and keep my back more perpendicular to the ground??

Thanks in advance!

--Hess

 

[the People's Champ]

try here

 

[needsize]

The point is to keep your hips as low as you can all the way through the movement, which will mean that you will have to bend your knees a fair bit. Plus it looks like you said that you did 20 reps, that (in my opinion) is far to many reps in one set for a heavy compound movement, it's too easy as the stabilizing muscles get tired for your form to slip and you then injure yourself.

 

[bigkraut]

Bend at your knees. bring the bar close to you(touching your shins, grip with a palm in or alternate grip just beyond shoulder width, get your ass down, head up, shoulders back, and chest out. Push through your heels and drive the bar up with your legs. When the poundages get heavy, use straps and a training belt.

Look have someone who knows what he's doing show you the technique and critique your form. Form can't be compromised with deads, as it's an unforgiving exercise.

 

[needsize]

Bend at your knees. bring the bar close to you(touching your shins, grip with a palm in or alternate grip just beyond shoulder width, get your ass down, head up, shoulders back, and chest out. Push through your heels and drive the bar up with your legs.

I definitely agree with this, great advice, but..

When the poundages get heavy, use straps and a training belt.

disagree with this, I don't believe straps are necessary, if you don't use them you probably never will, same with belts, great for heavy max singles but not necessary for working sets. I am currently doing sets of 5 reps with 500lbs + and have no problems with grip or lower back and never use belts or straps.

 

[Zebo]

try here

Good site man.....thanks.

 

[110%]

definitely look at your form, however you might be doing them correctly it might just b/c you did them for the first time, the first time i did dead lifts my lower back was real sore for a couple days, i have been doing them for a while now and it isnt nearly as bad as it was the first time. i think it is just b/c your lower back isnt used to the work, in a few weeks see if you are still feeling the same pain.

 

[ccc]

I use the hammer strength dead machine it keeps your form right on target. Probably not as goood as the traditional, but I want to remain as injury free as possible. We are in this for the long run

 

[GRIMMER]

its probably because it was your first time doing it and yu did 20 reps. Thats way to many reps for your begining. Hell if i did 20 reps with 145 even i would be hurtin right now. tone it down a notch and be careful

 

[Welsh power house]

Post this on the powerlifting board, they know far more about deads, squats and other power lifts.